BICEPS – LESS IS MORE!!!
Who hasn%u2019t dreamed of having big strong arms? A muscular and well-defined arm is one of the principal objectives of nine in ten guys in the gym. When we were young we were asked to %u201Cmake a muscle%u201D for our father or grandfather as a sign of strength. As the years pass, not everyone is satisfied with that muscle and many become slaves in the weight room, committing various exaggerations and errors in their workouts. I am going to offer some tips for you to be able to change (if necessary) and improve your training method.
- Less is more, principally for the biceps. It is a small muscle and does not need much exercise to develop. Two or perhaps three exercises are enough for most people, and unless you are a professional bodybuilder, you can be sure that you are in this group.
- The big problem most people have is that they put too much emphasis on bicep exercises, working with them as if they were large muscles (like the pectoral and back muscles), which makes improvement difficult. When many students begin to work with me, I simply remove an exercise, and guess what? The muscle begins to grow like never before. Of course, less at times is more, remember this.
- The biceps, like other muscles, grow and show improvements from training when you are at home resting, eating and getting good nutrition, because that is when they receive nutrients and recover and become prepared for the next workout. If you don%u2019t rest them and eat well, you can be sure that their growth (if they grow) will be slow;
- Try not to separate the training of the back and biceps (a personal opinion), because by training the chest and biceps one day (for example), when you work with the back on the other, your biceps, which need to recover from the exercises, will be called on again, and won%u2019t be able to rest and grow. %u201CBut coach, I%u2019ll only train two days later%u201D. But tell me something. When you train hard, when you do usually feel the most pain? That%u2019s right, usually the second day after the workout.
- Try to exercise as slowly as possible, do not exagerate and use weights that you can%u2019t handle without help. Help is very good at the end of the routine, but not throughout the exercise. Make your biceps work, use them and not your lower back or shoulders, after all, the exercise is for the biceps.
Remember: it%u2019s not important how much weight you lift, but how tired it makes your muscle, for this reason, always go slowly and isolate the chosen muscle very well.
- If you want to gain muscle mass, concentrate on exercises like standing curls, alternating with other basic exercises. For %u201Cdefinition%u201D (remember that to achieve this nutrition is most important), try more isolated exercises such as the pinwheel, unilateral or 21. Get your instructor to indicate what is best for you.
I hope I have helped a bit. And remember that every person has a characteristic and biotype for a certain objective. For this reason copying the workouts of Dorian Yates or Ronnie Coleman won%u2019t work!!
Have a great workout!! And stay healthy!!
- Less is more, principally for the biceps. It is a small muscle and does not need much exercise to develop. Two or perhaps three exercises are enough for most people, and unless you are a professional bodybuilder, you can be sure that you are in this group.
- The big problem most people have is that they put too much emphasis on bicep exercises, working with them as if they were large muscles (like the pectoral and back muscles), which makes improvement difficult. When many students begin to work with me, I simply remove an exercise, and guess what? The muscle begins to grow like never before. Of course, less at times is more, remember this.
- The biceps, like other muscles, grow and show improvements from training when you are at home resting, eating and getting good nutrition, because that is when they receive nutrients and recover and become prepared for the next workout. If you don%u2019t rest them and eat well, you can be sure that their growth (if they grow) will be slow;
- Try not to separate the training of the back and biceps (a personal opinion), because by training the chest and biceps one day (for example), when you work with the back on the other, your biceps, which need to recover from the exercises, will be called on again, and won%u2019t be able to rest and grow. %u201CBut coach, I%u2019ll only train two days later%u201D. But tell me something. When you train hard, when you do usually feel the most pain? That%u2019s right, usually the second day after the workout.
- Try to exercise as slowly as possible, do not exagerate and use weights that you can%u2019t handle without help. Help is very good at the end of the routine, but not throughout the exercise. Make your biceps work, use them and not your lower back or shoulders, after all, the exercise is for the biceps.
Remember: it%u2019s not important how much weight you lift, but how tired it makes your muscle, for this reason, always go slowly and isolate the chosen muscle very well.
- If you want to gain muscle mass, concentrate on exercises like standing curls, alternating with other basic exercises. For %u201Cdefinition%u201D (remember that to achieve this nutrition is most important), try more isolated exercises such as the pinwheel, unilateral or 21. Get your instructor to indicate what is best for you.
I hope I have helped a bit. And remember that every person has a characteristic and biotype for a certain objective. For this reason copying the workouts of Dorian Yates or Ronnie Coleman won%u2019t work!!
Have a great workout!! And stay healthy!!
Author : Prof. Felipe Silveira Soncini - 002344/g – sc
Posted in: 10/16/2017
Last modified: 06/22/2026
0 comments